Thursday 2014.10.09

October 9, 2014

Strength

Snatch

Pause Snatch at knee
3×2 @ 60% — 40kgx2, 40×2, 40×2
2×2 @ 70% — 45×2, 45×2
1×2 @ 75% — 50×2
3×1 @ 80% — 55F. 50×1, 55F.

Clean & Jerk

1 Power Clean + 1 Clean
AHAP in 5 attempts

45kg, 55kg, 60kg (PC felt like it was going to break wrist, so stopped.)

2 Clean Pulls + 1 Front Squat (from rack) instead.
60kg, 65, 70, 75.

Jerk
1×3 @ 60% — 45kg
1×3 @ 65% — 50kg
1×3 @ 70% — 55kg

Deadlift

5×5 Deadlift AHAP

60kgx5, 70×5, 80×5, 90×5, 95×5, 95×5, 95×5.

Evolution

Row 1000m
Every minute do:
5 x [Ring] TTB
10 x [DB] Push-Ups
1 Bar MU [Ring Pull-Up]

x=5 for rounds 1-4
x=3 for rounds 5-8

8:47. Swapped to 3 reps of each when it took me 50 seconds in round 4 to get onto the tower. At 3 reps I was roughly keeping pace with Paul doing all the reps. FML.

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